Get 2006 off to the healthiest possible start by putting plenty of the best disease-fighting, energy-boosting, and nutrient-rich foods into your diet every day.
The following “super foods” are among the world’s healthiest and they all can be found at your local supermarket.
1. Berries.
All kinds help, especially blueberries, cranberries, boysenberries, raspberries, blackberries, and strawberries. They contain anthocyanins, ellagic acid and vitamin C, which act as antioxidants for protection against heart disease and cancer. Berries are also rich in soluble fiber, which helps reduce cholesterol.
2. Beans.
Dried or canned, such as lima, kidney, pinto, navy, black, split pea, and chickpea, are high in protein and complex carbohydrates. They contain soluble and insoluble fiber for digestive tract health. Phytosterols in beans may protect against colon cancer. Beans are a good source of folic acid (a B vitamin), which helps form red blood cells, prevents birth defects, and helps lower the risk of cervical and colon cancer.
3. Broccoli and other green/white vegetables.
These cruciferous vegetables, including Brussels sprouts, cabbage, turnips and cauliflower, have been long classified as anticancer foods. They contain sulforaphane which can neutralize cancer-causing chemicals that damage cells, and it also interferes with tumor growth. They have indoles, which act to make estrogen less potent and thus may reduce the risk of breast cancer. These vegetables are also good sources of folic acid, vitamin C and fiber.
4. Oats and other whole grains.
The fiber content of brown rice, barley, wheat, buckwheat, rye, millet, amaranth, quinoa and yellow corn helps lower cholesterol and blood sugar levels. High-fiber foods are digested more slowly, so they don’t cause spikes in blood sugar levels like white flour products do. Soluble fiber attracts sugars from other foods in the meal, holding it like a sponge to be released more gradually. The germ of whole grains is rich in vitamin E, the bran is rich in minerals such as magnesium and trace minerals such as chromium.
5. Oranges, grapefruit, lemons and limes.
Phytochemicals in citrus skin can leach into the juice and are capable of detoxifying cancer promoters. Rich in bioflavonoids, which help prevent blood clotting and strengthen capillary walls.